Monster Meter Endurance Rowing Workouts

Updated June 22, 2018

Endurance rowing workouts are the backbone of any good rowing training plan. A couple of endurance workouts a week — we call them Monster Meter Workouts –will give you a solid fitness foundation to support whatever fitness activity is your focus.

Whether you’re doing one of the Concept2 online rowing challenges, building your fitness base, working on losing weight with rowing, or looking for some steady-state relaxation, our Monster Meter workouts are just the ticket. They’ll help you burn up the meters without boredom, and hit your fitness targets.

Although we love a great interval rowing workout, there is always benefit to mixing in some high-volume rowing as cross training. Doing one of these longer bouts a couple of times a week could also help you and your team score top honors in theConcept2 Challenges, always a bonus!

CASSI’S PYRAMID

10-minute warmup

Then row the following intervals, with 3 minutes of paddle (easy rowing) in between

endurance rowing workout #1

Jeff’s Jam

Row 6 rounds of 1000m, resting (paddling) the same amount of time it took you to row each 1000m interval. Aim to drop your split every round.

Fabulous 5k

Warm up then do:

0m -1000m Find your working pace (split), where you can talk butyou’d rather not
1k – 2k Rolling 100s: Alternate rowing hard for 100 meters, then paddling for 100 meters
2k – 3k Working pace (that you found in the first 1000m) for 500 meters, then row hard for 500 meters
3k – 4k Easy row for the first 200 meters, rolling 100s for the next 800 meters, row hard for the last 200 meters
4k – 5k Repeat the sequence above, sprinting the last 200 metersCool down 3-5 minutes at least before getting off the rower, then s-t-r-e-t-c-h.

3-2-1 Row!

Row 3000m
20 sit-ups
20 push-ups

Row 2000m
10 KB swings
10 KB goblet squats

Row 1000m
10 sit-ups
10 push ups

Ski (or row) 500m HARD

DONE!

Monster Meter Workout #1

(these workouts will get you through longer rowing sessions like the ones we do during the Concept2 World Erg Challenge and other row-as-many-meters-as-you-can challenges. It’s also a good starting place if you’re just getting used to endurance workouts.

Row-ling 100s

10-min warmup then 1000 meters of work with 500m rest for at least 6 rounds (Always scale to your ability!).

The 1000m pieces alternate 100m at 85% effort (you can talk but you’d rather not) at 26 strokes per minute with 100m moderate effort at 22-24 spm. The 500m of rest are at a paddle pace, 22-24 spm.

Finish with floor work of your choice (push-ups, planks/abs, etc.).

DogsRow2 Workout #1

Row/Ski 2000m

10 kettlebell swings
5 lunges to front, side, back
10 push-ups

Row/Ski 1500m
Repeat weight/floor work

Row/Ski 1000m
Repeat weight/floor work

Ski 250m
Jog or walk around the block (400m), preferably with a dog if you have one handy.

Stretch and done!

Watts in a Name?

Warm up 10-15 mins, include stretching
Set Monitor for intervals – time and set for 1, 2, 3, 4, 5, 4, 3, 2, 1 min with 1 min rest
Have monitor on watts screen.
Row at 60-100 percent of your body weight in pounds, depending on your fitness level. 26 strokes per minute on the work intervals, except 26-28 spm for the 1- and 2-minute pieces.
Cool down and stretch